Basic rules for eating on the go

Whether you’re watching your figure or not, you shouldn’t eat on the go more than 3 times a week if you can help it: it’s far better for your health to sit down and have a meal.

Preparing a packed lunch at home: For a healthier sandwich, go for a source of protein (lean meat or ham, hard-boiled egg, tuna, smoked salmon) and salad, and use either butter, reduced-fat mayo or low-fat dressing. If you’re making a salad, add raw or cooked veg to your carbohydrates (pasta, rice, couscous or potatoes), a source of protein and low-fat vinaigrette or mayo. Have a low-fat yogurt and a piece of fruit for dessert.

Buying a quick lunch: Don’t go for paninis, quiches, chips, cakes, pastires or pies…it goes without saying that they’re high in fat and high in calories. Go for one slice of pizza or a plain sandwich with no spread (avoid salad sandwiches drenched in mayo). If you're eating at a fast food restaurant, go for a plain hamburger and salad with low-fat vinaigrette, and fruit salad for dessert.